Tri This

Are you struggling with aches, pains, or lingering soreness from your training? In this episode of Tri This, Dr. Kristin Lauritzen dives deep into how to manage inflammation for athletes, endurance enthusiasts, and everyday active individuals. Learn the science behind inflammation, its role in recovery, and practical strategies to reduce chronic inflammation without compromising your training performance. Dr. Lauritzen shares expert tips on nutrition, supplements, lifestyle habits, and recovery techniques that can help you stay strong, healthy, and resilient while reaching your fitness goals. Whether you’re training for a triathlon, running, cycling, or swimming, understanding how to control inflammation is key to preventing injury, boosting performance, and maintaining long-term health. Tune in for actionable advice, evidence-based insights, and professional guidance from a seasoned sports and wellness expert.

Keywords:
manage inflammation, reduce inflammation, inflammation recovery, sports recovery, triathlon training, endurance athletes, nutrition for inflammation, supplements for inflammation, injury prevention, Dr. Kristin Lauritzen, triathlon podcast, Tri This podcast, active lifestyle, performance optimization, recovery strategies

It’s the ‘hot’ topic of inflammation which all athletes deal with eventually. Kirstin addresses the second part of the training block where inflammation builds up in the body, we get those adaptations to exercise, and then... it stops. We plateau. This is often where athletes increase their training and try even harder but they run the risk of running themselves into overtraining versus running themselves back into performance improvements. We also cover in further detail which markers are signs of increased inflammation and what you can do to improve chronic inflammation levels, if you know this is something you've been dealing with for a while. 


Tri This, hosted by Dr. Kristin Lauritzen, is part of the Women Unscripted podcast network (formerly WiSP Sports) founded in 2012 by Chris Stafford, which has more than 1750 episodes from around the world of women’s sport and the arts. We have covered every sport and all the issues around women in sport. We have interviewed hundreds of athletes and several of them have hosted our shows over the years. Subscribe and download Women Unscripted for free access to our extensive archive library.
Email: [email protected] Follow @chrisstaffordpodcasts on Instagram.

Are you ready to take your triathlon training to the next level? In this episode of the Tri This Podcast, Dr. Kristin Lauritzen breaks down how to prepare for your next training block with strategic planning, smart recovery, and performance-focused insights. From assessing your current fitness and setting achievable goals to adjusting your nutrition, strength work, and recovery strategies, Dr. Lauritzen offers actionable tips to ensure your next phase of training is efficient, safe, and effective. Whether you’re a beginner aiming to complete your first triathlon or an experienced athlete targeting a personal best, this episode will equip you with the knowledge and confidence to maximize your training outcomes. Learn how to structure your workouts, avoid common mistakes, and maintain motivation as you progress toward your triathlon goals.

Keywords:
triathlon training, training block preparation, endurance training, triathlon performance, triathlon tips, recovery strategies, workout planning, nutrition for triathletes, triathlon coaching, Dr. Kristin Lauritzen, triathlon podcast, triathlon training strategies, peak performance, triathlon goals

Kirstin covers several key health factors to evaluate before starting your next (or first) training cycle. Running some very simple and easy labs is a great way to make sure you know the status of certain health markers like Iron, Vitamin D levels and inflammatory markers. This can then help guide your training and intensity of that training. By knowing more about your body and where you're starting, ahead of time, you can get yourself to race day and that finish line healthy and fit versus run down and injured. We also learn some simple tips to keep in mind, from beginner to established triathlete, as you head into your next training season.


Tri This, hosted by Dr. Kristin Lauritzen, is part of the Women Unscripted podcast network (formerly WiSP Sports) founded in 2012 by Chris Stafford, which has more than 1750 episodes from around the world of women’s sport and the arts. We have covered every sport and all the issues around women in sport. We have interviewed hundreds of athletes and several of them have hosted our shows over the years. Subscribe and download Women Unscripted for free access to our extensive archive library.
Email: [email protected] Follow @chrisstaffordpodcasts on Instagram.

In this inspiring episode of the Tri This podcast, Dr. Kristin Lauritzen explores the power of giving back and what it really means to take time to volunteer as an athlete, coach, or member of the endurance community. Whether you're juggling training schedules, racing goals, or family life, Dr. Lauritzen shares how volunteering can enhance your sense of purpose, deepen connections within the triathlon world, and bring a refreshing balance to your athletic journey. From supporting local races and youth sports programs to contributing your skills beyond sport, this conversation highlights why service matters more than ever—and how even small acts of kindness can transform your mindset, motivation, and overall well-being. Tune in to learn how volunteering can help you grow not only as an athlete, but as a human, and discover simple ways you can start making an impact today.

Keywords:
volunteering for athletes, giving back as an athlete, Dr. Kristin Lauritzen, Tri This podcast, endurance sports community, triathlon volunteering, athlete mindset, mental health for athletes, community service in sports, how athletes volunteer, endurance athletes giving back, purpose in training, balancing training and volunteering, athlete well-being, triathlon community support

On this episode Kirstin describes a really special event that she was a part of this past weekend. If you have ever volunteered for a race, you will have likely experienced some of the emotions that Kirstin shares in this episode. If you haven't volunteered for a race, you will hear many reasons why volunteering for races is a fantastic way to give back. It also gives you a chance to preview a venue that you’re considering racing at too. And as Kirstin did you can get into the holiday spirit with a Halloween costume!

Tri This, hosted by Dr. Kristin Lauritzen, is part of the Women Unscripted podcast network (formerly WiSP Sports) founded in 2012 by Chris Stafford, which has more than 1750 episodes from around the world of women’s sport and the arts. We have covered every sport and all the issues around women in sport. We have interviewed hundreds of athletes and several of them have hosted our shows over the years. Subscribe and download Women Unscripted for free access to our extensive archive library.
Email: [email protected] Follow @chrisstaffordpodcasts on Instagram.

In this insightful episode of the Tri This podcast, Dr. Kristin Lauritzen dives into one of the most common and confusing challenges endurance athletes face: pain during training. Whether you're preparing for your first triathlon or pushing toward a new PR, understanding the difference between normal training discomfort and signals of injury is essential for long-term performance and health. Dr. Lauritzen breaks down the science of pain, why it shows up, and how to recognize when something isn’t quite right. She offers practical strategies for managing soreness, preventing overuse injuries, and adjusting your training load so you can stay strong, consistent, and confident throughout your season. This episode is packed with actionable tips for triathletes, runners, cyclists, and swimmers who want to train smarter, avoid burnout, and enhance their recovery. If you’ve ever wondered, “Is this pain normal?”—this conversation will empower you to tune into your body and make informed decisions that support your performance, longevity, and overall well-being.

Keywords:
pain during training, training pain, triathlon training, athletic injuries, endurance sports, injury prevention, training recovery, overuse injuries, triathlete health, Dr. Kristin Lauritzen, Tri This podcast, athlete wellness, sports performance, running pain, cycling pain, swimming pain, how to manage pain while training

Kirstin answers a listener's question about pain during workouts. This was a follow up question to the episode from last week where Dr Nicole Woodard discussed stopping workouts especially when you have pain. But when is pain due to under-fueling versus an actual problem that could lead to an injury? Kirstin breaks that question down and includes some common symptoms or situations that you can ask yourself the next time you experience pain during a workout.

Tri This, hosted by Dr. Kristin Lauritzen, is part of the Women Unscripted podcast network (formerly WiSP Sports) founded in 2012 by Chris Stafford, which has more than 1750 episodes from around the world of women’s sport and the arts. We have covered every sport and all the issues around women in sport. We have interviewed hundreds of athletes and several of them have hosted our shows over the years. Subscribe and download Women Unscripted for free access to our extensive archive library.
Email: [email protected] Follow @chrisstaffordpodcasts on Instagram.

In this powerful episode of Tri This, Dr. Kristin Lauritzen sits down with mobility and performance expert Dr. Nicole Woodard to break down the essential pillars every endurance athlete needs: mobility, flexibility, and stability. Whether you’re training for your first triathlon, chasing a new PR, or trying to stay injury-free through heavy training blocks, this conversation gives you actionable tools to move better, perform stronger, and recover faster. Dr. Woodard explains why mobility and flexibility aren’t the same thing, how stability supports efficient swim-bike-run mechanics, and the daily habits athletes can implement to create long-term durability. You’ll learn how to identify mobility limitations, improve range of motion, strengthen weak links, and build a resilient foundation that supports peak endurance performance. Packed with science-backed insights, athlete-tested strategies, and practical steps to enhance body awareness, this episode is perfect for triathletes, runners, cyclists, and anyone wanting to optimize movement quality. Tune in to upgrade your training, prevent injuries, and unlock a smoother, stronger, more stable athletic season.

Keywords:
Triathlon mobility training, flexibility for triathletes, stability exercises, endurance athlete injury prevention, movement assessment, functional strength for triathlon, swim bike run mechanics, mobility drills for runners, triathlon performance tips, Dr. Nicole Woodard, Dr. Kristin Lauritzen, Tri This podcast, endurance sports performance, athlete movement patterns, mobility and flexibility for athletes.

Kirstin's guest is Dr. Nicole Woodard from Mobility Athletes. This year, Nicole participated in 29029, which is an endurance event that involves summiting a mountain as many times as it takes to complete 29,029 ft in elevation in 3 days. Also, we discuss the difference between mobility, flexibility and stability in relation to movement and injuries. It's common for athletes to think that stretching is the solution to many problems, but there's often a lot more to it. Nicole walks us through what is going on when you have a tight muscle or notice a pain start up when you're out on your run and gives a few tips on what to try or look for when the body inevitably starts ‘talking’ to you. Lots of great advice here on day to day issues that we take for granted, mistreat or just fail to respond to in the best way for our body.

Tri This, hosted by Dr. Kristin Lauritzen, is part of the Women Unscripted podcast network (formerly WiSP Sports) founded in 2012 by Chris Stafford, which has more than 1750 episodes from around the world of women’s sport and the arts. We have covered every sport and all the issues around women in sport. We have interviewed hundreds of athletes and several of them have hosted our shows over the years. Subscribe and download Women Unscripted for free access to our extensive archive library.
Email: [email protected] Follow @chrisstaffordpodcasts on Instagram.

In this episode of the Tri This podcast, Dr. Kristin Lauritzen dives deep into the essential role of core strength in endurance sports and why building a strong, stable, and resilient foundation is one of the most effective ways athletes can improve performance. Whether you’re a triathlete, runner, cyclist, or swimmer, Dr. Lauritzen breaks down how core stability influences posture, power output, injury prevention, and efficiency across all three triathlon disciplines. Through expert insights and practical strategies, she explains how targeted exercises, better movement mechanics, and smart training progression can enhance your endurance, speed, and overall athletic potential. This episode is perfect for athletes of all levels looking to elevate their training, build functional strength, and gain a deeper understanding of how the core impacts long-term performance. Tune in to learn how small daily habits and intentional core work can make a game-changing difference in your racing and training success.

Keywords:
Core strength for endurance athletes, triathlon training tips, core stability for runners, core exercises for triathletes, injury prevention, endurance performance, functional strength training, core training for cyclists, swimming and core strength, triathlon coaching, Dr. Kristin Lauritzen, Tri This podcast.

Kirstin addresses the importance of strength training, specifically for the muscles that make up your "core".  It's very common for endurance athletes to skip their strength training or not have it as part of their training at all. This can lead to lower power output and increase the risk of injury. In this episode, we cover which muscles make up the core and how core strength can help reduce risk of injury. Female athletes are more prone to certain injuries due to their skeleton and structure. Then when we add movement pattern imbalances on top of this it can lead to a few very common injuries. These are oftentimes completely avoidable.  Kirstin also discusses different ways to strength train and what to look for in a strength training program when it comes to both loading the muscle and working on neuromuscular connections as well. 

Tri This, hosted by Dr. Kristin Lauritzen, is part of the Women Unscripted podcast network (formerly WiSP Sports) founded in 2012 by Chris Stafford, which has more than 1750 episodes from around the world of women’s sport and the arts. We have covered every sport and all the issues around women in sport. We have interviewed hundreds of athletes and several of them have hosted our shows over the years. Subscribe and download Women Unscripted for free access to our extensive archive library.
Email: [email protected] Follow @chrisstaffordpodcasts on Instagram.

In this inspiring episode of the Tri This podcast, Dr. Kristin Lauritzen sits down with U.S. National Team lacrosse standout Danielle Etrasco, who is now carving a bold new path in the world of triathlon. Danielle shares her journey from elite lacrosse player to endurance athlete, revealing the mindset, training shifts, and performance lessons that helped her make the transition. From navigating the steep learning curve of swimming, cycling, and running to finding motivation after a high-intensity team sport career, Danielle opens up about the challenges, breakthroughs, and surprising joys of becoming a multisport competitor. Dr. Lauritzen brings her expert insight into training, health, and performance to help unpack Danielle’s evolution as an athlete—offering listeners practical takeaways on fueling smarter, building resilience, and embracing new athletic identities. Whether you’re a lacrosse player curious about endurance sports, a triathlete looking for inspiration, or an athlete reinventing your goals, this conversation delivers actionable wisdom, behind-the-scenes stories, and a fresh perspective on what it means to pursue growth at every stage.

Keywords:
Danielle Etrasco, U.S. Team Lacrosse, women’s lacrosse, triathlon training, athlete transition, multisport athlete, endurance performance, Dr. Kristin Lauritzen, Tri This podcast, sports mindset, female athletes, swim bike run, athletic reinvention, endurance sports nutrition, triathlon tips, motivation for athletes, transitioning sports, performance coaching, elite athletes, women in sports.

Kirstin has the first ever guest this week, former U.S. team Lacrosse player Danielle Etrasco who has accomplished quite a bit already in sport as a competitor and now as a coach. Over the past year she has decided to get into Triathlon and completed her first half Ironman in Atlantic City recently. She discusses the ups and downs of being new to Triathlon, which for many is quite a big hurdle, but she tackled it in stride. Danielle also covers some of the ways her experience in multiple sports as well as coaching, helped her with training and on race day. It was an absolute pleasure to have Danielle on the show and we hope you enjoy this episode as much as we did.

Tri This, hosted by Dr. Kristin Lauritzen, is part of the Women Unscripted podcast network (formerly WiSP Sports) founded in 2012 by Chris Stafford, which has more than 1750 episodes from around the world of women’s sport and the arts. We have covered every sport and all the issues around women in sport. We have interviewed hundreds of athletes and several of them have hosted our shows over the years. Subscribe and download Women Unscripted for free access to our extensive archive library.
Email: [email protected] Follow @chrisstaffordpodcasts on Instagram.

In Supplements for Your Health and Performance – Part 2, the Tri This podcast welcomes back Dr. Kristin Lauritzen, one of the endurance community’s most trusted experts in sports nutrition, performance health, and functional wellness. In this follow-up to Part 1, Dr. Lauritzen dives deeper into how athletes can strategically use supplements to support training, recovery, hormonal balance, energy levels, and long-term health. Whether you’re a triathlete, runner, cyclist, or strength-focused athlete, this episode breaks down what actually works, what’s worth skipping, and how to tailor supplements to your unique physiology. We explore commonly confused categories like electrolytes vs. minerals, omega-3s, protein dosing, iron considerations, gut-health support, and how to evaluate supplement quality to avoid wasting money. With practical insights, science-based recommendations, and easy-to-apply strategies, this conversation empowers you to optimize your health and boost performance with confidence—without falling for hype or misinformation. Tune in for smart, athlete-focused guidance that helps you train harder, recover better, and feel your best every day.

Keywords:
supplements for athletes, endurance athlete nutrition, triathlon supplements, performance health, sports nutrition tips, supplement guide for triathletes, Dr. Kristin Lauritzen, Tri This podcast, supplements for recovery, improve athletic performance, electrolytes for athletes, omega-3s, protein supplements endurance athletes, iron for athletes, gut health and performance, sports supplement quality, training and recovery tips, endurance training nutrition.

This is part 2 of the 2-part series on supplements for health and performance. Last week we covered supplements for performance like whey protein, beta alanine, magnesium, vitamin D, turmeric and Omega's. This week we're covering general health supplements like antioxidants, probiotics and iron. These are some of the most commonly used supplements by athletes and they can be really helpful; however, they can also have a dark side. Overuse and the wrong application of some supplements can actually lead to more health problems and poor sports performance. In this episode, we cover when you may consider taking a supplement for some of the most common health supplements applied to sports performance and when it might be time to put the supplements down and eat some real whole food.

Tri This, hosted by Dr. Kristin Lauritzen, is part of the Women Unscripted podcast network (formerly WiSP Sports) founded in 2012 by Chris Stafford, which has more than 1750 episodes from around the world of women’s sport and the arts. We have covered every sport and all the issues around women in sport. We have interviewed hundreds of athletes and several of them have hosted our shows over the years. Subscribe and download Women Unscripted for free access to our extensive archive library.
Email: [email protected] Follow @chrisstaffordpodcasts on Instagram.

In this episode of the Tri This podcast, host Dr. Kristin Lauritzen breaks down how to find the right balance of supplements for endurance athletes, helping listeners cut through the noise of confusing wellness trends and sports-nutrition myths. From understanding foundational nutrients to identifying where athletes may be genuinely deficient, Dr. Lauritzen shares practical, evidence-based guidance to support triathlon training, performance, recovery, and overall health. This Part 1 conversation dives into why supplements should enhance—not replace—smart nutrition, how to evaluate product quality, the role of lab testing, and the most common mistakes athletes make when choosing vitamins, minerals, and performance aids. Whether you're training for your first sprint triathlon or preparing for Ironman distance racing, this episode delivers clarity, confidence, and actionable takeaways to build a personalized and sustainable supplement strategy. Tune in to learn what to prioritize, what to avoid, and what truly makes a difference for long-term endurance performance.

Keywords:
triathlon supplements, endurance nutrition, sports nutrition, supplement balance, triathlete health, Dr. Kristin Lauritzen, Tri This podcast, vitamins for athletes, mineral deficiencies, endurance performance, Ironman nutrition, supplement strategy, training recovery, athletic wellness, evidence-based nutrition

Kirstin begins this week by sharing some exciting news that she has committed to race the La Quinta, Palm Springs, 70.3 Half Ironman on December 5th.  And the main topic ion this episode is supplements. Kirstin gets asked about them all the time in her practice and she helps athletes dial in their nutrition specifically for them by using specific testing to evaluate and address areas to maintain the proper balance. This is a two-part series beginning with sections on performance and inflammation including: whey protein, beta alanine, magnesium, Vitamin D, Omega's, and turmeric. Next week we'll cover general health supplements that also play a role in performance including: probiotics, antioxidants, and others.

Tri This, hosted by Dr. Kristin Lauritzen, is part of the Women Unscripted podcast network (formerly WiSP Sports) founded in 2012 by Chris Stafford, which has more than 1750 episodes from around the world of women’s sport and the arts. We have covered every sport and all the issues around women in sport. We have interviewed hundreds of athletes and several of them have hosted our shows over the years. Subscribe and download Women Unscripted for free access to our extensive archive library.
Email: [email protected] Follow @chrisstaffordpodcasts on Instagram.

In this exciting episode of the Tri This Podcast, host Dr. Kristin Lauritzen takes listeners behind the scenes of one of the most iconic endurance events in the world: the Hood to Coast Relay. Known as “the Mother of All Relays,” Hood to Coast is a 196-mile team running adventure stretching from Oregon’s Mount Hood to the Pacific Ocean—and Dr. Lauritzen shares what it really takes to train, race, recover, and thrive through this unforgettable experience. Whether you're a seasoned runner, triathlete, or someone curious about relay racing, this episode is packed with practical insights, mindset strategies, nutrition tips, injury-prevention advice, team dynamics, and real-world stories from the course. Learn how to prepare your body and mind for demanding multi-leg endurance events, how to manage energy during overnight running, and how the camaraderie of team relays can elevate your athletic journey. If you’re dreaming of running Hood to Coast or simply fascinated by endurance sports culture, this conversation offers inspiration, education, and plenty of laughs along the way.

Keywords:
Hood to Coast relay running, Oregon endurance events, long-distance relay tips, how to train for Hood to Coast, Tri This Podcast, Dr. Kristin Lauritzen running advice, endurance sports podcast, team relay strategies, overnight relay running, running nutrition and recovery, relay race preparation, Pacific Northwest running events, running mindset, injury-prevention for endurance athletes

Kirstin ran the famous Hood to Coast relay this past weekend and shares her experience with us. The iconic Pacific NorthWest race is 199 miles of roads and trails from Mt. Hood to the Oregon Coast. Athletes compete with a team of two vans over a 24-hour period. Kirstin ran three legs for a total of 18 miles. If you've ever wondered what a relay race looks like and what to expect, Kirstin gives us the low down on the whole race. 



Tri This, hosted by Dr. Kristin Lauritzen, is part of the Women Unscripted podcast network (formerly WiSP Sports) founded in 2012 by Chris Stafford, which has more than 1750 episodes from around the world of women’s sport and the arts. We have covered every sport and all the issues around women in sport. We have interviewed hundreds of athletes and several of them have hosted our shows over the years. Subscribe and download Women Unscripted for free access to our extensive archive library.
Email: [email protected] Follow @chrisstaffordpodcasts on Instagram.